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Month: May 2021

  • CrossFit – Mon, Apr 3

    CrossFit One World – CrossFit TKL Week 1 The program that we are about to start have two strength base movements. That will need to be track for progression and growth. There will be a Primary Strength portion followed by a Secondary Strength that relates to the primary strength. Hang Clean (10 Min E2MOM 6…

    Read More: CrossFit – Mon, Apr 3

  • CrossFit – Sun, Apr 2

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Rep OHS @ 50% – 55%) Metcon (Time) 5 Rounds For Time 10 Handstand Push Up 20 Double Unders 10 Devils Press 40/20 200 M Run

    Read More: CrossFit – Sun, Apr 2

  • CrossFit – Sat, Apr 1

    CrossFit One World – CrossFit Level G Maxter (Time) Teams of 2 For time 200 m Run (Together) 40 Clean and Jerk 115/85 16 Burpee Box Jump over 74 Hand Release Push-up 60 Toes to Bar 200 m Run (Together) 50 Wallball 20/14 30 Power Snatch 115/85 100 cal row 200 m Run (Together) Everything…

    Read More: CrossFit – Sat, Apr 1

  • CrossFit – Fri, Mar 31

    CrossFit One World – CrossFit Russian Kettlebell Swings (10 Rounds for reps) EMOM X 10 Each Minute for 10 Minutes 30 secs Max Russian Kettlebell Swings 35/53 lbs 30 secs RestAim for 12-18 RKS per 30 secs Metcon (AMRAP – Rounds and Reps) AMRAP X 15 Minutes 20 Crossover Singles/40 Singles 15 Wall Balls 20/14…

    Read More: CrossFit – Fri, Mar 31

  • CrossFit – Thu, Mar 30

    CrossFit One World – CrossFit Cycling DT (Time) 5 Rounds for Time: 12 Deadlifts 9 Hang Cleans 6 Push Jerks 30/20 Calorie Echo/Assault Bike 95 lbs/135 lbs Time Cap: 20 Minutes

    Read More: CrossFit – Thu, Mar 30

  • CrossFit – Wed, Mar 29

    CrossFit One World – CrossFit Metcon (Time) 4 rounds for time of: 16 Front Rack Lunges, 115/75 lbs 15 Pull-ups/20 Ring Rows Time Cap: 15 Minutes

    Read More: CrossFit – Wed, Mar 29

  • CrossFit – Tue, Mar 28

    CrossFit One World – CrossFit Metcon (Time) 4 rounds for time of: 500/400 Meter Row/or 1200 Meter Echo Bike 12 Back Squats, 55% 1RM 12 Box Jumps, 24/20 in 12 Ring/Bar Dips Time Cap: 20 Minutes

    Read More: CrossFit – Tue, Mar 28

  • CrossFit – Mon, Mar 27

    CrossFit One World – CrossFit Metcon (Time) For time: 50 Double Unders/Single Unders 9 Thrusters, 135/105 lbs 50 Single Unders — Rest 3 mins — 50 Double Unders/Single Unders 15 Thrusters, 115/85 lbs 50 Single Unders — Rest 3 mins — 50 Double Unders/Single Unders 21 Thrusters, 95/65 lbs 50 Single Unders Time Cap: 25…

    Read More: CrossFit – Mon, Mar 27

  • CrossFit – Sun, Mar 26

    CrossFit One World – CrossFit Strength Overhead Squat (12 Min E2MOM 4 Rep OHS @ 65%-70%) Level KettleBaller (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat

    Read More: CrossFit – Sun, Mar 26

  • CrossFit – Sat, Mar 25

    CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 24 Min AMRAP 6 Team Deadlift 325/200 12 Synchronized Lateral Burpees 24 Synchronized Sit Ups

    Read More: CrossFit – Sat, Mar 25

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  • CrossFit – Tue, Jan 7

    CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)

  • CrossFit – Mon, Jan 6

    CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…

  • CrossFit – Sun, Jan 5

    CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…

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